As we cruise through the produce aisles, we tend to pick up our 5-10 favorite fruits and vegetables before moving along. Between the mangos, raspberries, sweet potatoes, broccolini and arugula - we're excited about our bounty and foresee a healthy week ahead (after so much pumpkin pie).
However, did you know that it's recommended to eat a whopping 30 plant foods every week?
While we already aim to have every plate be at least 50% plant-based, we were only thinking of quantity, not variation. It turns out that having a large variation of plant foods is ideal for our microbiome.
Our microbiome is comprised of trillions of microorganisms which are critical to our well-being, and particularly for gut health.
When we are discussing gut health, we are generally referring to the physical state of our gastrointestinal tract. When our gut receives more varied bacterias (from different plant-based foods), it is more likely to be in a healthy state. With a healthy gut we expect digestion to be a more comfortable process, easing any bloating or discomfort along the way.
Is it realistic, or even possible, to consume 30 different plant foods weekly?
Yes! Don't panic and think that you'll need to make the most complicated salad known to mankind. Here are some simple tips for introducing more variety in your diet:
1. Try picking up a couple pieces of produce that you've never tried before. You might discover it's love at first bite and have a new favorite food in the rotation.
2. Soups and stews are a great way to pack a lot of vegetables in one place - and ideal for leftovers.
3. Don't underestimate the frozen aisle! While the farmer's market is a wholesome shopping experience, don't beat yourself up if you slept through it. Frozen fruits and vegetables are usually packed immediately after harvest, helping them to hang on to their awesome nutritional benefits.
4. Add another ingredient to a recipe you already love. Is your avocado toast already the talk of the town? Add some roasted corn or watermelon radish to impress your friends.
5. Plant-based doesn't just mean fruits and vegetables. Grains, nuts, seeds, legumes and olive oil are all plant-based, so we can fill our plates and and our bellies accordingly.
Be well and be munching.
Love,
Your Partners in Accountability @Fitnescity